Back Squat 5x2 @ 80% 1RM,
Then: "Ledesma",
20 minute AMRAP of,
5 Deficit Handstand Push-ups,
10 Toes through Rings,
15 Med Ball Cleans
Sunday, July 28, 2013
Tuesday, July 30th
Bent Over Row 3x3 heaviest possible,
Full Snatch 3x2 @ 80% 1RM,
Then: For Time,
10 Power Snatch
20 Ring Dips
30 Cleans (95/63)
40 Wall Balls
50 Dead lifts (95/63)
Full Snatch 3x2 @ 80% 1RM,
Then: For Time,
10 Power Snatch
20 Ring Dips
30 Cleans (95/63)
40 Wall Balls
50 Dead lifts (95/63)
Wednesday, July 31st
1 1/4 Front Squat 5x2 @ 70% 1RM
Then: For Time, 1000 meter Row,
4 rounds of,
20 Pull-ups,
10 Shoulder to Overhead (95/63)
Then: For Time, 1000 meter Row,
4 rounds of,
20 Pull-ups,
10 Shoulder to Overhead (95/63)
Thursday, August 1st
Split Jerk 5 x 2 @ 80% 1RM
Then: 12 minute AMRAP of,
2 Wall Walks
12 KB Swings
20 V-ups
Then: 12 minute AMRAP of,
2 Wall Walks
12 KB Swings
20 V-ups
Friday, August 2nd
For Time,
64 Slam Balls
32 Box Jumps
48 Slam Balls
24 Box Jumps
36 Slam Balls
18 Box Jump
24 Slam Balls
12 Box Jumps
64 Slam Balls
32 Box Jumps
48 Slam Balls
24 Box Jumps
36 Slam Balls
18 Box Jump
24 Slam Balls
12 Box Jumps
Sunday, July 21, 2013
Monday, July 22nd
EMOM for 5 minutes: 2 hang squat cleans @ 70% 1RM,
Then: 5 rounds for time of,
5 clean & jerks (115/73),
10 V-ups,
15 KB swings (53/35)
Tuesday, July 23rd
Strength: 3x3 Front squats FTL, Then: 4 rounds for time of,
6 power snatch (95/63), 12 push ups, 18 goblet lunges (53/35).
Wednesday, July 24th
5 minutes of double under practice. Then: For time,
40 pull ups, 40 box jumps, 40 KB SDHP (53/35), 40 push press (95/63), 40 burpee's.
Thursday, July 25th
EMOM for 5 minutes:
1 snatch grip high pull + 1 full snatch,
Then: 21-15-9 of,
Dead Lifts (135/95),
Ring dips
Friday, July 21st
For time,
500 meter Row,
40 slam balls,
30 sit ups,
20 wall balls,
10 toes to bar,
20 wall balls,
30 sit ups,
40 slam balls,
50 double unders
Sunday, July 14, 2013
Monday, July 15th
4x2 Back squats @ 90% 1RM.
Then for time;
10-9-8-7-6-5-4-3-2-1 of
Thrusters (95/63),
Pull-ups,
V-ups.
Tuesday, July 16th
3x5 Snatch Grip High Pulls (heaviest possible).
3x1 2-position snatch (floor,hang) @ 80% 1RM.
Then for time;
30-20-10 of
Double Unders,
KB snatch + OH squats/alt. arms (35/26),
Slam Balls.
Wednesday, July 17th
3x Max Effort Ring Dips.
Then for time;
50 box jumps,
25 KB swings,
40 box jumps,
20 KB swings,
30 box jumps,
15 KB swings,
20 box jumps,
10 KB swings (53/35).
Thursday, July 18th
Strength:
5x2 Split Jerk (heaviest possible).
Then for time,
1000 meter Row followed by;
21-15-9 of
Front Squats (95/63),
OTB Burpee's,
Sit-ups.
Friday, July 19th
15 minutes of handstand work.
Then:
15 minute AMRAP of;
12 Wall Balls,
10 Toes to Bar,
8 hang cleans (95/63).
Sunday, July 7, 2013
Monday, July 8th
Strength
5x (1 Snatch + 2 Snatch grip push press) as heavy as possible.
Then: For Time of,
60 Pull-ups with 3 Burpee Box Jumps buy-in EMOM
* 3 Burpee Box Jumps EMOM until you complete your
60 pull-ups, this includes 0:00.
5x (1 Snatch + 2 Snatch grip push press) as heavy as possible.
Then: For Time of,
60 Pull-ups with 3 Burpee Box Jumps buy-in EMOM
* 3 Burpee Box Jumps EMOM until you complete your
60 pull-ups, this includes 0:00.
Tuesday, July 9th
Strength
5x5 Front Squats @ 75% 1RM
Then: 5 Rounds for total reps/cals of,
30 second Calorie Row, 30 seconds rest
30 second Max KB Swings, 30 seconds rest
30 second Max Push-ups, 30 seconds rest
5x5 Front Squats @ 75% 1RM
Then: 5 Rounds for total reps/cals of,
30 second Calorie Row, 30 seconds rest
30 second Max KB Swings, 30 seconds rest
30 second Max Push-ups, 30 seconds rest
Wednesday, July 10th
Strength
5x (3 Cleans + 1 Jerk) *touch & go cleans
Then: For total time,
21-15-9 Wall Balls, Ring Dip
*Rest 2 minutes
9-15-21 Ring Dips, Wall Balls
5x (3 Cleans + 1 Jerk) *touch & go cleans
Then: For total time,
21-15-9 Wall Balls, Ring Dip
*Rest 2 minutes
9-15-21 Ring Dips, Wall Balls
Thursday, July 11th
Strength
Overhead Squats (5,3,3,2,2,1) start @ 75% 1RM
Then: 5 Rounds for time of,
6 Hang Snatch (95/63)
9 Handstand Push-ups
12 Knees to Elbow
Overhead Squats (5,3,3,2,2,1) start @ 75% 1RM
Then: 5 Rounds for time of,
6 Hang Snatch (95/63)
9 Handstand Push-ups
12 Knees to Elbow
Friday, July 12th
Strength
Dead Lift 3x3 For total load
Then: 20 minute AMRAP of,
10 Push Press (95/63)
20 Slam Balls
30 OH Plate Lunges (45/25)
Dead Lift 3x3 For total load
Then: 20 minute AMRAP of,
10 Push Press (95/63)
20 Slam Balls
30 OH Plate Lunges (45/25)
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